Last updated on December 30th, 2020 at 10:15 am
For this specific workout we’ll be mainly looking at the Hercules character in Marvel comics.
Which is quite strange considering he’s actually based on Heracles from Greek Mythology, rather than Hercules from Roman.
So, for that reason, I feel it’s important to also add in some information about “the real” Hercules – which I’ll likely utilize the Disney character for!
Seems fair considering Disney and Marvel are one in the same now, right?
So I’m pretty excited that we’re finally getting our Hercules.
Weight: 325 lbs.
Real Name: Hercules
Hercules is tall, but not as tall as I expected!
I guess it’s hard to compare when you’re up against characters like All Might, Zangief and Doomsday…
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, but Damian Wayne (Robin) is only two inches taller. Goku isn’t that tall either, though, standing only 5’7.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5.
And, of course, Hulk is up there with them, and sometimes even portrayed much taller.
And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Unlock Over 500 Celeb & Character Workouts + Get New Routines Every Week
Join The Superhero Academy
Take The SHJ Program Quiz and find the perfect program for YOU.
Hercules Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
THE HERCULES PORTION:
As I said before, “The Hulk may get something specifically different.”.
And this is Hercules, demigod, which still counts!
Well, that’s not completely true, but I also want to mention something that is really important for those of you who are looking to put on Hercules-like mass.
In order to gain weight you’re going to need to eat over your caloric maintenance level.
You need to eat MORE!
So, EAT like a God would!!!
Download Hundreds of Workouts and Meal Plans Instantly
Join The Superhero Academy
Take The Free Workout Placement Quiz and find the best free workout for you.
Hercules Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Hercules, powers and/or abilities.
So immediate information is some background facts about Hercules which come straight from his Wikipedia (Marvel Comics) page:
Debuting in the Silver Age of Comic Books, the character is based on Heracles of Greek mythology, although the name “Hercules” is associated with the version from Roman mythology. The character has starred in three self-titled limited series and been a perennial member of the superhero team the Avengers. In 2008, Hercules debuted in his own series titled The Incredible Hercules.
Which is a bit more in depth than what I mentioned before.
Also from his Wikipedia page we get his powers and abilities:
As a demigod, Hercules is immortal and possesses superhuman physical traits, including enormous strength, and is also trained in fighting with all manner of ancient weaponry.
And, as promised, I also want to list the powers and abilities of our Disney Hercules from his Disney Wiki page:
Eternal youth (formerly)
Superhuman agility and reflexes
So, not far off what we see from Marvel’s take on the character.
Seems a lot like the type of training we’ve seen from some of our other super-strong characters.
Let’s do this!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Hercules Workout Routine
4+ days per week
I’m going to program you a powerlifting-like 4 day split, as well as an MMA day. Hercules also has superhuman endurance, so that is why there are days devoted to running and endurance raining.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
You should be pyramid training for almost all the routines we utilize (not necessary, but I recommend and utilize it myself). Here’s an article on what it is, but do your best to increase the load after each set.
Day One: Deadlift Day
10 min jog
Dumbbell Bent Over Rows
Dumbbell Hammer Curls
Day Two: Bench Press Day
10 min jog
Dumbbell Chest Flys
Cable Overhead Extension
Incline Dumbbell Press
Close Grip Bench
Decline Press (Machine or Bench)
Day Three: Squat Day
10 min jog
Weighted Step Ups
Day Four: Military Press Day
10 min jog
Barbell Standing Military Press
Dumbbell Shoulder Front Raises
One Arm Dumbbell Snatches
Day Five: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Day Six and Seven: Endurance Training
Stretch and Foam Roll
Run 3.1 miles
Don’t be afraid to start and stop at first, but do your best to work your way up to a 5k run.
Join The Superhero Academy and start unleashing your inner SuperHuman.